Warm Salmon and Lentil Plate with Buttered Carrots
A comforting, thyroid-supportive lunch featuring rich wild salmon and tender brown lentils cooked with anti-inflammatory ginger and turmeric. Served alongside sweet carrots glazed in pure butter to keep polyunsaturated oils to a minimum.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Victoria + Lila
Victoria created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Prep Ahead: You can cook a larger batch of lentils ahead of time and store them in the refrigerator for up to 4 days. Reheat gently in a saucepan with a splash of water and a pat of butter before serving.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Thoroughly rinse the brown lentils in a…
- 01
Thoroughly rinse the brown lentils in a…
Thoroughly rinse the brown lentils in a fine-mesh sieve under cold running water.
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Combine the rinsed lentils
In a small saucepan, combine the rinsed lentils, grated ginger, ground turmeric, and water. Bring to a gentle boil over high heat, then immediately lower the heat to medium-low, cover, and simmer for 20 minutes until the lentils are tender and have absorbed the water.
Look for: the lentils are tender and have absorbed the water
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Melt half of the butter in a…
While the lentils simmer, melt half of the butter in a medium skillet over medium heat. Add the sliced carrot, a pinch of salt, and 2 tablespoons of water. Cover and steam-cook for 6 to 8 minutes, until the carrot slices are tender-crisp.
Look for: the carrot slices are tender-crisp
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Uncover the skillet and continue cooking for…
Uncover the skillet and continue cooking for 2 more minutes until the excess water evaporates and the carrot slices are lightly glazed in the butter. Transfer carrots to a plate.
Look for: the excess water evaporates and the carrot slices are lightly glazed in the butter
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Pat the wild salmon fillet dry
Pat the wild salmon fillet dry with a paper towel and season both sides lightly with salt.
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Melt the remaining butter in the same…
Melt the remaining butter in the same skillet over medium-high heat. Place the salmon skin-side down (if it has skin) and sear for 4 to 5 minutes until the skin is crispy and the flesh cooked halfway up. Carefully flip the fillet and sear the other side for 3 to 4 minutes, until the fish flakes easily with a fork.
Look for: the skin is crispy and the flesh cooked halfway up
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Place the warm spiced lentils
Place the warm spiced lentils, buttered carrots, and seared salmon fillet on a warm serving plate. Spoon any remaining warm butter from the skillet over the salmon and serve immediately.
Ready when: everything is assembled and ready to enjoy
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